This is a distance based session, consisting of a 1-mile effort followed by four 200m efforts.
The session in full:
- 1 mile effort (four laps of the track)
- 1 minute 30 seconds standing recovery
- 200m effort (half a lap of the track)
- 30 seconds standing recovery
- 200m effort (half a lap of the track)
- 30 seconds standing recovery
- 200m effort (half a lap of the track)
- 30 seconds standing recovery
- 200m effort (half a lap of the track)
- 30 seconds standing recovery
- 1 mile effort (four laps of the track)
- 1 minute 30 seconds standing recovery
- 200m effort (half a lap of the track)
- 30 seconds standing recovery
- 200m effort (half a lap of the track)
- 30 seconds standing recovery
- 200m effort (half a lap of the track)
- 30 seconds standing recovery
- 200m effort (half a lap of the track)
- 30 seconds standing recovery